Post # 31
I have a food scale and use it for meats and things like that. Obviously packaged foods l will go by the serving size and nutrition facts. The only time I ever really eyeball is with things like salad greens- I’ll sort of pack those into a bowl but make sure to carefully measure if I use any cheese or croutons or anything like that (hey- sometimes you gotta add a lil something, hah). When I made chili tonight I scanned the barcodes of things I was putting into it with MFP or just went by the amount of vegetable (2 green peppers, 2 onions) and I weighed the ground turkey to get that calorie count. I filled my 5 qt crock pot and then divided the total calories by cups. So I ate two cups of chili for dinner which worked out to be 240 calories (entire 5 qt crock pot was 2,400 calories). FH is helping me with some of the math!
Post # 32
Measure yourself in inches rather than weight to track your progress. Even when I’m trying to drop a few pounds I never weigh myself. The only time i see my weight is at the doctor a few times a year. I go by my measurements and how my clothes fit. Especially if you are lifting weights, the scale will not reflect your true progress.
Post # 33
You are eating way to much I’m afraid. I’m taller than you and I have to cut down to about 1200 to lose weight. Even then it comes off very slowly, less than one pound per week. And one cheat day or even one cheat meal undoes the whole weeks worth of progress. And not even a massive cheat meal. A bowl of chips and a few glasses of wine on Friday night is 1000 cals. Almost a whole days worth of food.
It is very surprising at first to see the amount of food you really need. I was shocked lol and I nearly cried thinking about it.
People always say that muscles weighs more than fat, but really the change is small. As women we will not build that amount of muscle anyway from normal exercise.
I recommend cutting back to 1500 cal per day, and not adding on any for the exercise you do. That is a lot and you will need to cut back more, but try it to start and see how you go.
I use the app Fat secret and it calculates I should eat 2000 cal per day to lose weight! In my dreams!
Post # 34
I use my Fitbit HR and MFP also. In January, I started counting calories, doing some light weight-lifting and started running again. For the first three weeks I saw no change in my weight. It was really frustrating because I was sore all the time, and I felt that my body was changing. Three weeks in I finally saw a huge drop. This last week, I’ve been up a few pounds but I remembered that I plateau’d before and didn’t worry too much. This morning I’m down below where I was prior to last week, I am pretty sure it was all hormonal fluctuations. My point is, I wouldn’t adjust calorie deficits until you have a full month cycle. This way you can anticipate changes in hormones, and have your body adjust to your new activity levels.
Post # 35
mingogo4 : I’m shorter than you and I’m good around 1,000. However, if I eat a lot of protien then I’m fine and I”m not hungry. Its the type of food one eats, or so I have found with my body. Really though what works for me might nto work for you.
I know that I can’t have breads and carbs and sugar. Its the kiss of death.
Post # 36
First, if you have started hitting the gym and were not before, you can be retaining water for the first two weeks. Essentially, more goes to repair your muscle tissue, which can cause you to weight the same or even a little more for the first couple weeks. Additionally, while many people will say it is strictly calories in and calories out, I find that not to be true. I lose weight when I don’t eat after 6:30 pm, and I lose weight when I get all my carbs from beans and vegetables and fruits (not wheat products, and not rice for me). While some people will say these things don’t matter, I definitely don’t find that to be true, so play around with when and what you eat. Last, it often works to eat the same amount of calories in smaller increments throughout the day. I am NOT a fan of you cutting even more calories when you are running at a deficit already, but if you break it into smaller meals and snacks, it helps your body keep burning calories at a steadier rate.
Post # 37
Do not cut your food intake down as other bees are suggesting, especially since you are also working out. I think the Fitbit calories burned may be accurate on days you are working out…I would recommend downloading NetDiary and building a plan in there to see what it suggests for your calories etc. It lets you know your basal metabolic rate and warns you if you are trying to set calories too low.
You mentioned that you should have lost 3lbs by now. I feel like that means it has been 2-3 weeks, which is not long enough to really have an impact or see the effects of a long term weight loss plan. Give your body some more time, try NetDiary, and definitely take your measurements! Going from not working out to working out five times per week definitely means you are building some serious muscle all over right now, and as we all know, muscle weighs more than fat.
I am also on a weight loss journey and have had a lot of ups and downs over the last few years, right now I am basically starting over…I would also say if you want extra motivation, creating an anonymous instagram account to share your journey on and to follow others is super helpful for me. Mine is imafitgirl 🙂
Good luck bee!
Post # 38
It sounds like you only started 2 weeks ago. If that is correct (good for you for starting!), I don’t believe you will see changes in your body for another 4 weeks. It takes awhile for our bodies to change; and even longer for other people to notice any change. I don’t count calories so I have no clue if what you are doing sounds healthy. However, I do workout and that plan sounds great! Give it time!
Post # 39
Thanks so much for all the replies! I have changed my Fitbit app to calculate a deficit of 1,000 calories for now (it won’t let me do more), instead of 750. I’ll see if that helps anything! If not, I may go in and just put in my calories manually.
I really like the aspect of if I go to the gym then I get to have an extra healthy snack later, it motivates me to get up off my ass more than anything. My main goal I suppose is the weight loss- but I would love to become fit as well so I definitely want to stay on this path with the gym workouts.
I’m going to continue to eat as clean and green as I can- I have cut out a ton of carbs and sugar- but realistically I’m not sure I’ll be able to eliminate them completely and maintain this diet at the same time. I want this to morph into a lifestyle change and not just a crash diet, and I can’t see myself giving those things up forever, heh. But I’m fairly happy with the balance I’ve struck and find that I’m just naturally eating healthier things to feel satisfied with the calorie intake instead of filling up on junk and being hungry again in an hour. My pantry and refrigerator has slowly started to weed out the crap and replace it with healthier choices.
As far as my vices- I’ve replaced them with healthier options and so far that seems to be working. I’d like to eliminate them completely (things like chips, popcorn, etc) but I’ve still cut back a LOT and have substituted healthier things.
I have downloaded plant nanny and it’s so cute! I failed my first day already, but I really like it and would like to try and keep using it!
Post # 40
Hey bees- I just wanted to do a quick update!
I found some measuring tape and dug up my old measurements that I took when I ended up ordering a Wedding dress online about 3 months ago (I wouldn’t reccomend- don’t do it!). I retook my measurements again, and it turns out I lost some inches!
I lost 1 inch off of my bust, 3 off of my hips and like 1/2 inch off of my waist! I’m not sure if that good progress or not- I’m familiar with weight loss and how fast the scale is supposed to move but I’m very unfamiliar with inches! I’m assuming down is always good- but is that a good amount for two weeks?
I’ve been hitting the weights pretty hard- mostly because I enjoy it more than the cardio (but I’m still doing both!). I’ve never weight trained before but I’ve already been able to increase the weight on most of the machines by about 20-30 lbs. I’m wondering if my muscle is gaining so fast as to seemingly “negate” any weight loss. I’ve also cut calories down a bit more, I’m eating about 1,200-1,600 now instead of 1,500-1,900, but I only started doing that the last two days so I doubt that will make any difference. I’m going to go two more weeks at this rate before I drop down to 1,000 per day as some have suggested. I really wouldn’t like to do that as I’ve read that the absolute minimum is 1,200 for a person, and on top of that I’m working out pretty hard 5x per week so I don’t want to underfeed myself. But if that is what it takes I’m assuming I’ll know after two weeks and then just adjust at that point.
Plant nanny is awesome by the way- I’ve been getting like 100oz of water the last two days (blech- it’s rough- but that cute little thing almost dying is just the stupid motivation I need, heh.)
Oh by the way- I’m not doing this to lose weight fast- I’m doing this really to try and be healthier and lose weight along the way. This isn’t like a crash diet for my wedding or anything- I just was engaged but the wedding is at least a year and a half away so I have time and I’m not trying to pressure myself to go super fast or anything, I was just concerned when I hadn’t seen ANY progress at all!
I’m determined bees and have took all suggestions into consideration and made some changes- I’m open to any more!
Post # 41
That looks like good progress to me! And that’s great you’re hitting the weights more, it’ll really scupt your body and help with weight loss over time (and it also could be why you’re not seeing a bigger drop right now!) It sounds like you’re being very reasonable and level headed about this and are focused on changing your lifestyle rather than a quick fix 🙂
Post # 42
Congrats on the progress! Weight loss is so tricky because it does not look the same for everyone. I am a Registered Dietitian and cannot tell you how many time I have had clients come to me with the 3500 calories = 1 lb of weight loss rule drilled into their brains.
Unfortunately, this is a very dated notion and is simply is not the case. Just like a 6 ft, 250lb man needs a different amount of calories to sustain themselves than a 5ft, 100lb woman needs – it is also going to take a different amount of calories for them to lose weight. The hard thing is because it so variable there is no ‘rule’ and it takes lots of trial and error to find what is going to work for YOU.
Fitbit most definitely overestimates your calorie burn so while you can use it to measure the consistency of your effort during your workouts, I would not recommend using that as a measurement of how many calories you have actually burned. I also think that you are indeed consuming too many calories. Now I know everyone is different but for reference – I am 5’2″ and right around 100lbs with a decent amount of muscle and I recently did indrect calorimetry to determine what my BMR is and it falls right around 1178kcal (meaning that if I laid in a bed all day and did nothing that is the number of calories needed for my body to maintain itself).
It is also unlikely that you have gained enough muscle to negate weight loss. Lean muscle tissue is extremely difficult to build and takes time. However, muscle ‘at rest’ does require more energy to sustain itself thus having more muscle can help boost your metabolism so keep lifting those weights! 🙂
In the end, I am happy to hear that you are focused on this as a long term goal rather than a quick fix. But I would recommend decreasing your intake slightly, as well as decrease your daily ‘deficit goal’ – 1000 calories is pretty aggressive and you dont want to do any metabolic damage! Good luck with your journey!
Post # 43
Can I be a jerk and state the following? In two weeks, I promise you you did not gain muscle. It takes women a long time to gain muscle (think something like .5-1 lb a MONTH, and ONLY when you’re training properly and eating enough protein). Either your fitbit is wrong (which frankly, I think is probably part of the problem….they’ve always counted too high in my experience), you’re counting your calories wrong, or you’re retaining water (which DOES tend to happen for the first few weeks when you start exercising).
I won’t go into all the details as you have a LOT of posts here…I just wanted to clear up that muscle myth. It drives me mad when people say, ‘oh you’re just gaining muscle’…false.
(PS I’m a reg dietitian and an ACSM cert. exercise physiologist, so I’m not being a jerk just to eb a jerk lol!)
Post # 44
artoat317 : I only increased the deficit goal to counteract that I was eating too much! I figured that would help decrease my intake! And thanks for the info! I will continue to lift weights!
jbeebee : heh- what may be obvious to you as a dietician is news to me! I had no idea how long it takes to build muscle- so thanks for the info!
Post # 45
Bee, go off the inches. That is amazing! You are doing great, the scale will catch up. As another bee said, it’s not a linear process! Remember this!